Trying Athlete Part 2: The Principles Of Training.
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Trying Athlete Part 2: The Principles of Training
If you are a beginner or intermediate athlete who wants to improve your performance, you need to understand the principles of training. These are the guidelines that will help you design and execute an effective and safe training program that suits your goals, abilities and preferences.
In this article, we will explain the four main principles of training: specificity, overload, progression and recovery. We will also give you some tips on how to apply them to your own training plan.
Specificity
The principle of specificity states that you need to train in a way that is specific to your sport or activity. This means that you need to focus on the skills, movements, energy systems and muscles that are relevant to your sport or activity.
For example, if you are a runner, you need to train your aerobic endurance, speed, strength and flexibility in a way that mimics running. You can do this by running at different distances, paces, terrains and intervals. You can also do some cross-training activities that support your running, such as cycling, swimming or strength training.
However, you should avoid doing activities that are not specific to your sport or activity, or that may interfere with your performance. For example, if you are a runner, you should not do too much weight lifting or high-intensity interval training (HIIT), as these may cause muscle fatigue or injury.
Overload
The principle of overload states that you need to challenge your body beyond its normal level of activity in order to improve your fitness and performance. This means that you need to increase the intensity, duration, frequency or complexity of your training over time.
For example, if you are a runner, you can overload your body by running faster, longer, more often or on more difficult terrains. You can also add some hills, sprints or intervals to your runs to increase the challenge.
However, you should not overload your body too much or too soon, as this may cause overtraining, injury or burnout. You should always listen to your body and adjust your training accordingly. You should also follow the principle of progression, which we will explain next.
Progression
The principle of progression states that you need to gradually increase the overload on your body as you adapt to your current level of training. This means that you need to monitor your progress and make small and consistent changes to your training over time.
For example, if you are a runner, you can progress your training by adding 5-10% more distance or time to your runs every week or two. You can also increase the intensity or difficulty of your runs by 5-10% every few weeks. You can use a running app, a watch or a journal to track your progress and plan your next steps.
However, you should not progress your training too fast or too much, as this may cause overtraining, injury or burnout. You should always listen to your body and adjust your training accordingly. You should also follow the principle of recovery, which we will explain next.
Recovery
The principle of recovery states that you need to give your body enough time and rest to recover from the stress of training. This means that you need to balance your hard work with adequate rest and recovery strategies.
For example, if you are a runner, you can recover from your training by taking rest days between hard runs, doing some easy runs or cross-training activities on recovery days, getting enough sleep and hydration, eating a balanced diet and doing some stretching or foam rolling.
However, you should not neglect your recovery or do too much recovery activities, as this may cause undertraining, injury or boredom. You should always listen to your body and adjust your recovery accordingly. You should also follow the principle of specificity, which we explained earlier.
Conclusion
The principles of training are the guidelines that will help you design and execute an effective and safe training program that suits your goals, abilities and preferences. By following the principles of specificity, overload, progression and recovery, you can improve your fitness and performance as a trying athlete. aa16f39245